BLTs have been a popular sandwich since the Victorian era. For many people, it is a homey comfort food that often hits the spot. However, those watching their weight often avoid the greasy sandwich for fear of fat overload. This recipe evolves the common layered meal to a lower calorie, lower fat version.
Pesto Condiment
- 3 tbsp basil, chopped
- 2 tbsp garlic, chopped
- 2 tbsp extra-virgin olive oil
- 1 tbsp Parmesan cheese, freshly grated
- 1 tbsp pine nuts
- 1/4 cup plain, non-fat yogurt
Chop first five ingredients in a food processor until smooth to make 1/4 cup of pesto. Using a whisk, blend 2 tsp of pesto into yogurt. Set aside to smear on sandwiches. Refrigerate leftover pesto.
Turkey Bacon BLT Sandwiches
- 8 slices of turkey bacon
- 4 multigrain light English muffins
- 4 leaves of lettuce
- 1 tomato
- 1 avocado
Cook bacon over medium heat for five minutes, turning once. Drain excess grease from bacon on paper towels. Toast muffins evenly. Clean lettuce, absorbing excess water with a paper towel. Cut 4 slices of tomato. Thinly slice avocado.
Assembling the Sandwich
Spread 1 1/2 teaspoons of pesto condiment on the bottom of each muffin. Layer sandwich with leaf of lettuce, a slice of tomato, 1/4 of the avocado, and 2 strips of bacon. Spread another 1/2 teaspoon on the top muffin. Serves 4.
Weight Watchers Points
The typical restaurant-style BLT ranks in at a whopping 15 points. For many, that is more than half their daily point value. The use of turkey bacon and light English muffins drops the point value significantly. One can indulge on this sophisticated sandwich and only knock off 6 points from their daily allowance. Omitting the avocado drops the points down to 3. The lettuce, tomato, and avocado are all on the Weight Watchers filling food lists.
Serving Options
To keep calories and fat to a minimum, serve these summery sandwiches with a light, clear broth soup. Progresso's Light Soups offer several options that may be zero points for one cup of soup. A plate of mixed greens or fresh garden vegetables will also hold the meal's point total at 6.
This simple meal, which can be made in less than 25 minutes, is certainly not simple on taste. It is perfect for a summer meal when the family chef wants to stay away from hot stove, yet certainly gratifying any time of year. Those that eat are spoiled with this tasty meal will feel they have indulged themselves without the guilt associated with the high fat, high calorie traditional BLT.
Resource:
Adapted recipe from Clean Eating, Summer 2008.
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